Vary Your Reps to Grow!

**gopro** · 10-31-2005, 10:06 PM

REP RANGE REVELATIONS

Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, I often find the following commonality amongst those that have “hit the wall” on muscle growth: They use the same rep range week in and week out! While it is largely accepted that 1-5 reps build strength, 6-12 reps builds size, and 13 –20 reps build endurance (or in the case of the truly ignorant…definition), this is far too broad a generalization and also, not entirely accurate.

While muscle fibers are basically broken up into two categories, fast and slow twitch, it is important to remember that there are several sub-types of each of these fibers…a few of which share some of each others characteristics. It is true that fast twitch fibers have the greatest capacity for muscle growth, but unless you fully tax ALL available muscle fibers you will never succeed in reaching your potential! Further, if you only utilize one basic rep range, your body will adapt to that specific form of stress and begin to become non-responsive to your efforts. YOUR BODY IS AN ADAPTIVE MACHINE!

It should also be noted that muscles get larger through other mechanisms aside from actual fiber hypertrophy. Higher repetitions can increase capillary beds and enhance the ability of your cells to store more nutrients, which can actually “swell” their size.

While this little lesson in physiology can go on quite a bit longer I’d rather you focus on the take home message here: Vary your rep ranges. While the majority of your sets should fall in a range of 7-12 reps, your program should also include lower rep sets (3-5) and higher rep sets (12-16). This is something that can be done within the structure of each workout or can be done in a “periodized” fashion. My preference is to get the unique “feel” of each rep range within the same workout. The way that a 3-5 rep set makes your muscle feel is entirely different from how a 12-16 rep set feels. The pump you get from this type of training is outrageous and plateaus rarely occur because you are constantly changing the stimulus. Here is a sample chest workout:

-Bench press…3 x 3-5

-Incline dumbbell press…3 x 6-9

-Incline flye…2 x 7-12

-Cable crossover…2 x 13-16

So, if you are feeling stale and failing to get much out of your workouts, try throwing off your muscles and CNS a little with some new stimuli in the form of varying rep ranges. You’ll be glad you had a rep range revelation!

**CowPimp** · 10-31-2005, 10:47 PM

Good post Gopro. I agree totally. I sometimes get caught up in a specific rep range myself, but varying rep ranges is a necessity whether your goal is strength or mass.

soxmuscle · 10-31-2005, 10:49 PM

nothing new here, but a rather good post. thanks for sharing.

Tough Old Man · 11-01-2005, 07:32 AM

Quote:

Originally Posted by gopro

REP RANGE REVELATIONS

Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, I often find the following commonality amongst those that have “hit the wall” on muscle growth: They use the same rep range week in and week out! While it is largely accepted that 1-5 reps build strength, 6-12 reps builds size, and 13 –20 reps build endurance (or in the case of the truly ignorant…definition), this is far too broad a generalization and also, not entirely accurate.

While muscle fibers are basically broken up into two categories, fast and slow twitch, it is important to remember that there are several sub-types of each of these fibers…a few of which share some of each others characteristics. It is true that fast twitch fibers have the greatest capacity for muscle growth, but unless you fully tax ALL available muscle fibers you will never succeed in reaching your potential! Further, if you only utilize one basic rep range, your body will adapt to that specific form of stress and begin to become non-responsive to your efforts. YOUR BODY IS AN ADAPTIVE MACHINE!

It should also be noted that muscles get larger through other mechanisms aside from actual fiber hypertrophy. Higher repetitions can increase capillary beds and enhance the ability of your cells to store more nutrients, which can actually “swell” their size.

While this little lesson in physiology can go on quite a bit longer I’d rather you focus on the take home message here: Vary your rep ranges. While the majority of your sets should fall in a range of 7-12 reps, your program should also include lower rep sets (3-5) and higher rep sets (12-16). This is something that can be done within the structure of each workout or can be done in a “periodized” fashion. My preference is to get the unique “feel” of each rep range within the same workout. The way that a 3-5 rep set makes your muscle feel is entirely different from how a 12-16 rep set feels. The pump you get from this type of training is outrageous and plateaus rarely occur because you are constantly changing the stimulus. Here is a sample chest workout:

-Bench press…3 x 3-5

-Incline dumbbell press…3 x 6-9

-Incline flye…2 x 7-12

-Cable crossover…2 x 13-16

So, if you are feeling stale and failing to get much out of your workouts, try throwing off your muscles and CNS a little with some new stimuli in the form of varying rep ranges. You’ll be glad you had a rep range revelation!

Good post Brother

**gopro** · 11-01-2005, 08:13 AM

Quote:

Originally Posted by soxmuscle

nothing new here, but a rather good post. thanks for sharing.

Maybe not for you (if you already do this on your own), but for many it is. And even advanced trainees often get caught up in the same rep range for too long a period and need a reminder to make a change.

**gopro** · 11-01-2005, 08:15 AM

Quote:

Originally Posted by CowPimp

Good post Gopro. I agree totally. I sometimes get caught up in a specific rep range myself, but varying rep ranges is a necessity whether your goal is strength or mass.

Thank you CP. Thank you TOM. I am glad you liked the post. This actually became a full article for Iroman Magazine in a recent issue, but the main points are all in this post.

Squaggleboggin · 11-01-2005, 10:37 AM

I've been using a rep range of 2 for months and I've still been seeing results. I love not having to do a whole lot of tweaking to my routine.

Obviously if I get stuck I'll have to change something, but it is strange that I've been able to continually increase my strength with the same rep ranges when most people get stuck fairly quickly.

**gopro** · 11-01-2005, 10:41 AM

Quote:

Originally Posted by Squaggleboggin

I've been using a rep range of 2 for months and I've still been seeing results. I love not having to do a whole lot of tweaking to my routine.

Obviously if I get stuck I'll have to change something, but it is strange that I've been able to continually increase my strength with the same rep ranges when most people get stuck fairly quickly.

This is because of your age. The longer you are training, the more quickly the body adapts.

Also, the above post is more concerned with mass than strength gains.

NeilPearson · 11-01-2005, 10:55 AM

At 16 you can almost gain muscle lifting pizza to your mouth

Decker · 11-01-2005, 11:12 AM

Quote:

Originally Posted by gopro

REP RANGE REVELATIONS

Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, . . .

Informative post. Fine tuning like this is something I've rarely considered. I've always taken the approach that adding a different type of exercise was sufficient for overcoming plateaus. Noodling w/ the rep range is interesting though. Personally, I have a difficult time getting motivated for high rep sets.

myCATpowerlifts · 11-01-2005, 01:15 PM

Quote:

Originally Posted by Decker

Informative post. Fine tuning like this is something I've rarely considered. I've always taken the approach that adding a different type of exercise was sufficient for overcoming plateaus. Noodling w/ the rep range is interesting though. Personally, I have a difficult time getting motivated for high rep sets.

Same here. I can't stand going above 6 for bigger compound exercises, and not above 8-10 for isolation type exercises...

**gopro** · 11-01-2005, 02:19 PM

Quote:

Originally Posted by Decker

Informative post. Fine tuning like this is something I've rarely considered. I've always taken the approach that adding a different type of exercise was sufficient for overcoming plateaus. Noodling w/ the rep range is interesting though. Personally, I have a difficult time getting motivated for high rep sets.

Varying reps from low to high is most important for growing all fiber types along the continuum, as well as affecting various endocrinological and biochemical systems that can contribute the the size of a muscle.

TJ Cline · 11-01-2005, 02:23 PM

Quote:

Originally Posted by NeilPearson

At 16 you can almost gain muscle lifting pizza to your mouth

Thats right on

when you have 4 or 5 years of training under your belt and are 25 or more then you really need to learn how to train..

soxmuscle · 11-01-2005, 02:27 PM

Quote:

Originally Posted by gopro

Maybe not for you (if you already do this on your own), but for many it is. And even advanced trainees often get caught up in the same rep range for too long a period and need a reminder to make a change.

Exactly, very true.

Squaggleboggin · 11-01-2005, 05:24 PM

Well I've been lifting for over a year now (and researching more than most), so I certainly have some idea of principles that work and principles that don't. It is, of course, understandable that my age is a large factor in this though.

**CowPimp** · 11-01-2005, 10:21 PM

Quote:

Originally Posted by Squaggleboggin

Well I've been lifting for over a year now (and researching more than most), so I certainly have some idea of principles that work and principles that don't. It is, of course, understandable that my age is a large factor in this though.

Yeah, but you will hit a wall eventually performing the same routine. If you don't, then keep on going, but I doubt you won't even hit a plateau.

jaim91 · 11-02-2005, 09:46 AM

What do you think about doing one set of 20, one set of 6 and one set of 3 for each exercise in one workout?

Decker · 11-02-2005, 10:12 AM

Quote:

Originally Posted by gopro

Varying reps from low to high is most important for growing all fiber types along the continuum, as well as affecting various endocrinological and biochemical systems that can contribute the the size of a muscle.

Can't argue with you there. My approach to lifting is that I do what I like to do and gauge how my body responds. You operate on a very different level than I do to say the least. Endocrinological concerns don't ever enter into my thinking about training. But I'll give your suggestion a try and see what happens. Thanks.

Squaggleboggin · 11-02-2005, 10:22 AM

Quote:

Originally Posted by CowPimp

Yeah, but you will hit a wall eventually performing the same routine. If you don't, then keep on going, but I doubt you won't even hit a plateau.

Well the trick is that I add other things to the routine. Sometimes I'll just have the heavier stuff for a few weeks, then I'll add in three light days in between for some speed work, or switch the order of the workouts, etc. I have started warming up differently with deadlifts though. I'm sure I'll hit something eventually, I just hope I can keep it at bay for as long as possible by switching little things around that can make a big difference.

Hlanderr · 11-02-2005, 11:02 AM

great info, and changes things up a bit to get more interesting..... im definetly going to try it

thanks for taking the time for posting this

**gopro** · 11-03-2005, 10:03 PM

Quote:

Originally Posted by Hlanderr

great info, and changes things up a bit to get more interesting..... im definetly going to try it

thanks for taking the time for posting this

No problem. If it helps just 1 or 2 people, I am happy

**gopro** · 11-03-2005, 10:04 PM

Quote:

Originally Posted by Decker

Can't argue with you there. My approach to lifting is that I do what I like to do and gauge how my body responds. You operate on a very different level than I do to say the least. Endocrinological concerns don't ever enter into my thinking about training. But I'll give your suggestion a try and see what happens. Thanks.

LOL, well, as a trainer of high level bodybuilders and athletes, I need to think somewhat outside the box!

**gopro** · 11-03-2005, 10:05 PM

Quote:

Originally Posted by jaim91

What do you think about doing one set of 20, one set of 6 and one set of 3 for each exercise in one workout?

Its ok, but still does not address all fibers.

jaim91 · 11-04-2005, 05:25 AM

Quote:

Originally Posted by gopro

Its ok, but still does not address all fibers.

May I ask why not?

**CowPimp** · 11-04-2005, 08:47 AM

Quote:

Originally Posted by jaim91

May I ask why not?

In reality, there are not merely 3 classes of fibers in the sense that you are thinking. Not every type II-A fiber fatigues at the same rate or produces exactly the same amount of force as every other type II-A fiber. So, you need to use a very wide variety of repetition ranges to fully fatigue each fiber type.

You're only going to be fatiguing the fibers that fatigue the quickest at any given weight. Although there is evidence to suggest that ballistic movements are a special exception, fibers are generally recruited from slowest to fastest. So, when you are performing a 1RM, slow twitch fibers are the first to be recruited and assist for the duration of the lift. However, you are not going to fatigue a slow twitch fiber in the 3-10 seconds that it takes you to complete that 1RM.

Furthermore, in order to most effectively recruit type II-B fibers you need to be hitting a 1RM or using speed training with 60-80% of your 1RM. Explosive movements, such as olympic lifts or plyometrics, are great for recruiting these fibers effectively.

10-31-2005, 10:06 PM	#1
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,476	Vary Your Reps to Grow! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com REP RANGE REVELATIONS Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, I often find the following commonality amongst those that have “hit the wall” on muscle growth: They use the same rep range week in and week out! While it is largely accepted that 1-5 reps build strength, 6-12 reps builds size, and 13 –20 reps build endurance (or in the case of the truly ignorant…definition), this is far too broad a generalization and also, not entirely accurate. While muscle fibers are basically broken up into two categories, fast and slow twitch, it is important to remember that there are several sub-types of each of these fibers…a few of which share some of each others characteristics. It is true that fast twitch fibers have the greatest capacity for muscle growth, but unless you fully tax ALL available muscle fibers you will never succeed in reaching your potential! Further, if you only utilize one basic rep range, your body will adapt to that specific form of stress and begin to become non-responsive to your efforts. YOUR BODY IS AN ADAPTIVE MACHINE! It should also be noted that muscles get larger through other mechanisms aside from actual fiber hypertrophy. Higher repetitions can increase capillary beds and enhance the ability of your cells to store more nutrients, which can actually “swell” their size. While this little lesson in physiology can go on quite a bit longer I’d rather you focus on the take home message here: Vary your rep ranges. While the majority of your sets should fall in a range of 7-12 reps, your program should also include lower rep sets (3-5) and higher rep sets (12-16). This is something that can be done within the structure of each workout or can be done in a “periodized” fashion. My preference is to get the unique “feel” of each rep range within the same workout. The way that a 3-5 rep set makes your muscle feel is entirely different from how a 12-16 rep set feels. The pump you get from this type of training is outrageous and plateaus rarely occur because you are constantly changing the stimulus. Here is a sample chest workout: -Bench press…3 x 3-5 -Incline dumbbell press…3 x 6-9 -Incline flye…2 x 7-12 -Cable crossover…2 x 13-16 So, if you are feeling stale and failing to get much out of your workouts, try throwing off your muscles and CNS a little with some new stimuli in the form of varying rep ranges. You’ll be glad you had a rep range revelation!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

10-31-2005, 10:47 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Good post Gopro. I agree totally. I sometimes get caught up in a specific rep range myself, but varying rep ranges is a necessity whether your goal is strength or mass.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-31-2005, 10:49 PM	#3
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,946 Photos: 10	nothing new here, but a rather good post. thanks for sharing.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

11-01-2005, 10:37 AM	#7
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I've been using a rep range of 2 for months and I've still been seeing results. I love not having to do a whole lot of tweaking to my routine. Obviously if I get stuck I'll have to change something, but it is strange that I've been able to continually increase my strength with the same rep ranges when most people get stuck fairly quickly.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-01-2005, 05:24 PM	#15
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Well I've been lifting for over a year now (and researching more than most), so I certainly have some idea of principles that work and principles that don't. It is, of course, understandable that my age is a large factor in this though.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-01-2005, 10:55 AM	#9
NeilPearson Registered User Join Date: Sep 2005 Location: Phoenix, AZ Posts: 2,205	At 16 you can almost gain muscle lifting pizza to your mouth

11-02-2005, 09:46 AM	#17
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	What do you think about doing one set of 20, one set of 6 and one set of 3 for each exercise in one workout?
	Ms. O...HERE I COME! (6 years...?)

11-02-2005, 11:02 AM	#20
Hlanderr Registered User Join Date: Oct 2005 Posts: 774	great info, and changes things up a bit to get more interesting..... im definetly going to try it thanks for taking the time for posting this
Hlanderr Registered User Join Date: Oct 2005 Posts: 774